Throttle-Up Long Run
Workout - Throttle-Up Long Run
- 0.0mi @ 7'23''/mi
- 0.0mi @ 5'17''/mi
- 0.0mi @ 6'41''/mi
- 0.0mi @ 8'15''/mi
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Intro
Seth James DeMoor explores Opening the Adios 4 throttle a little bit: 5:14, 5:18, 5:19 with practical coaching insights. This video is packed with detail—here’s how to put the session to work in your own training. Dive into the full video for the complete picture.
Key Points
- Throttle‑up philosophy: Layer in modest intensity increases and added mileage during the second half of your marathon preparation to maintain leg speed and cadence.
- Flexible training: Let your body’s response guide your mileage adjustments; account for weather (Denver blizzards included).
- Progression: Extend your threshold runs from 3 miles to 6 miles as you enter the final two weeks before race day, then work in speed development seven weeks out.
- Breathing & turnover: A moderately elevated threshold pace helps refine your breathing rhythm while keeping fatigue in check.
Workout Example
- Total distance: 20 mi (≈ 32 km) with an overall average pace of 6:30 / mi (4 min / km).
- 3‑mile warm‑up: ~7:15 / mi (≈ 7:30 / mi estimated).
- 3‑mile threshold segment (miles 4‑6): 5:14‑5:19 / mi (≈ 5:17 / mi average, 3:15 / km). Build toward a target pace in the low 5:10s.
- Long run (miles 13‑19): steady 6:22‑6:25 / mi (≈ 4:00 / km) for a controlled, conversational segment.
- During execution: Stay focused on your breathing pattern and foot turnover during the threshold work; let the long run remain unhurried and foundation‑building.
Closing Note
Try this “throttle‑up” session, adapting the pace targets to suit your current fitness using the Pacing app. Enjoy the work, and keep driving that leg turnover as you build toward your marathon.